Elite Jogging For Dummies

November 2008

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Location:

Salt Lake City,UT,USA

Member Since:

Jul 23, 2006

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

5k 16:16 / 10k 33:12 / half marathon 1:12:28/ marathon 2:32:59/ 100 miles: 34 hours, nine minutes (Wasatch 100).


Short-Term Running Goals:

Compress six months of marathon training into six weeks.

Long-Term Running Goals:

Stay curious.

Personal:

I'm an attorney in Salt Lake City. Married to Heather. We have two little boys.


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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
225.200.000.000.000.00225.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.600.000.000.000.0010.60

A great run on the Cucina route, from the Avenues up to Shoreline Trail, and back down Dry Creek Canyon.  We had a group of about 8, and enjoyed warm weather and great visibility.  The scones at Cucina at the end were particularly grand. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.600.000.000.000.0010.60

Given the gift of daylight savings time I was able to feel relatively rested waking at 5:30 this morning, For the first time in more than a month I ran the Bonneville Golf Course loop.  The wind was blowing out of Emigration Canyon, but I never got cold on the run.  It was nice to see the sky brighten a bit around 6:40. It's been so dark in the mornings recently.  Felt good to really run today.  

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.000.007.50

Run with the Black Sheep this morning. It was a small group, but it worked. This was my first attempt at running "fast" since October 4th (St. George).  The wind this morning reminded me of the wind of a month ago at points. Since we were running on the track at East High, however, there was only a headwind half of the time. After the standard warm up loop, we ran an 800 with speed changes and then 4 x 400, 4 x 800, 4 x 400.  I don't remember all the times but the fastest 800 was like 2:37 and the fastest 400 was 71 seconds.  It felt pretty good to move the legs but I can feel it a bit this afternoon. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.400.000.000.000.008.40

Snow! Not enough to accumulate on the roads or sidewalks, but it covered the yards pretty well. I ran the U/Avenues/Ensign loop. I saw either a fox or coyote (more likely a fox) dart in front of me about 100 meters away as I was heading into the little trail section behind Ensign. That was cool. So it felt like a legitimate winter run today with glove, hat, tights, vest etc.

 FYI:  this story about a fox and a runner turned out differently than mine:

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.400.000.000.000.0010.40

It was very chilly this morning, 27 degrees, and yet I somehow overdressed for my run.  I ran the Bonneville Golf Course loop and on the return did 3 x 2-3 minutes of sub-tinman/~CV pace.  These little surges felt pretty good and made me think I'm not really the lumbering bovine I have imagined myself to have become since the marathon. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.000.006.10

I only ran 6.1 this morning.  I have some pain in my lower right abdominal muscles that is sensitive on impact when I hit the ground while running.  It has been somewhat lingering for a while, became more noticeable yesterday, and did not improve today.  It could be some muscle tear, tendonitis, or the injury du jour--a sports hernia.  It hurts, and that's no fun.  The pain subsided after I was warmed up but it was always present.  Rest?  We'll see about that.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No run. The abdominal thing was giving me too much trouble and I thought I could benefit from some more rest.  I did eat a lot, however, to make up for the lack of running.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Easy run with Heather and Jack.  We ran up to Research Park and back.  Abdominal pain was less noticeable today--didn't really think about it much at all on the run. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

I had to get into work by 7am, which meant no early run.  I brought my running gear to work with me, but since it was raining I decided to run on the treadmill at the gym.  I've had a membership there for a year but I dislike running indoors enough that this is the first time I have gone. So I got in a $120 run on the treadmill.  Good thing its only $10 per month. Running five miles seemed to take an eternity, but it was actually like 37 minutes.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.350.000.000.000.0010.35

An actual run this morning! It was raining when I woke up but had stopped by the time I hit the pavement.  I thought I might be overdressed, but it turned out fine.  I ran the Bonneville Golf Course loop and had a nice run overall.  I suppose it would have been nice to run with the Black Sheep, but I woke up too late!

Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Met up with Josh on my street and we ran the U/Avenues loop. It was drizzling most of the time, but wasn't coming down too hard.  I wasn't soaked when I got home at least. If it were a little colder, I think we would have snow for sure.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

It was a little damp out this morning, but I figured a little running on the trail would be ok. I headed up onto Shoreline and over toward Red Butte and up to the gate.  The end of daylight savings means it was pretty light out and I didn't have to run in the dark.  I am listening to another Cormac McCarthy book ... Blood Meridian.  

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.400.000.000.000.008.40

Slow getting out the door (again) this morning, 6:20.  I really need to start getting up within the first five snoozes on my alarm. Anyhow, I ran the U/Ensign loop. Discovered the porta potties are no longer up at the Ensign field (soccer season is over, I guess).  They will be missed. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.500.000.000.000.0011.50

Met up with a group of about 10 at Foothill Sbux at 6am. We ran a northern route, basically covering the terrain that is part of many of my weekly routes.  The upside is that I was more accustomed to the long climb on 4th Ave from A street to Federal Heights than some, but it was still a bit of a slog. Johanna kept the pace honest, as always.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.300.000.000.000.006.30

Easy run pushing Jack in the Baby Jogger.  Same route as last week.  There was a memorial service going on in in the Ft. Douglas Cemetery in front of the World War I monument to  German soldiers, pow's, that died here.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Jack was playing with the clock radio alarm yesterday and the AM/PM thing got messed up and ... blah blah blah I woke up at 6:50 instead of 5:45.  I ran 8 miles via the U/Avenues loop listening to Blood Meridian which seemingly gets more and  more gory with each passing moment. 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

Workout with the Black Sheep. We ran several sets of hill repeats on the residential streets above Wasatch Boulevard in the St. Mary's area. These were hard. Thus, while the mileage was not significant, the effort felt pretty significant.  Still, I feel like I should run again later today.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.250.000.000.000.0010.25

Easy run this morning with Josh. We headed out toward This is the Place, but did a return route via 20th East, Guardsman and the U to make it a loop instead of out and back. We ran into Eric, aka Phoenix, on the road and he joined us for a few miles and we chatted at 7:45 pace.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.300.000.000.000.009.30

I managed to drag myself out of bed in time to make the drive to Holladay for the 5:45 run with that crew.  Most cut it to six miles but four of us ran the longer loop. It was windy. We were being passed by several leaves moving at 5:20 pace, easy.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

U/Avenues loop, listening to Blood Meridian.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

We spent the weekend up at the Bear Lake cabin. I ran from the house down to the lake, did a little loop, and headed back up.  The climb is probably between 1500-2000 feet, so there's some work in there somewhere. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.300.000.000.000.008.30

Easy run this morning, 26 degrees out.  I ran the U/Avenues/Ensign loop.  I continued to listen to Blood Meridian.  I now understand the Moby Dick comparison that the Phoenix mentioned to me more completely. 

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

Early meeting, had to run at 5:15am. Did so, slowly, running to Liberty Park and back.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.600.000.000.000.008.60

I ran the Shoreline/Red Butte loop, in the total darkness.  No moon, not light in Red Butte canyon. Single track trail ... I almost ate it a couple of times.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.100.000.000.000.008.10

Met up with a bunch of turkey eaters at Foothill Sbux at 6am and we ran out and back to the Firehouse on 11th Avenue.  Indulged in some extended conversation over a rooibos tea at the end.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.600.000.000.000.008.60

I ran the Shoreline/Red Butte loop again. This time at 8:30 am, so plenty of light.  I think I prefer the darkness, however. It's more ... mysterious.

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.400.000.000.000.0012.40

A "long" run today, 12.4 miles.  I ran from Divas on 33rd South with the Holladay crew.  The big group split, some running 6, others 9, and just Johanna and me for 12+.  The run was good, Johanna always keeps the pace honest and since she's now training for Boston that won't change.  Divas, by the way, is a worthy replacement for Radda (RIP).  They have a great vanilla rooibos tea. The brioche is great too. Plus, we had specialized homemade sugar cookies. Mine had a "P" for 'powder' on it.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
225.200.000.000.000.00225.20
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